IS WALKING REALLY ENOUGH? 5 BENEFITS OF WALKING

If you don’t take regular walks, the first mental picture that’ll accompany the word exercise will probably be that of sweat after a gruesome physical activity, possibly with soreness and fatigue. That’s why people often shy away from exercise, forgetting that there are benefits of walking; which is also a form of exercising.

We all need exercise to stay healthy; it keeps us fit to perform our daily tasks, and walking is an easy exercise to do. Walking is more enjoyable than some other exercises, but is a nice stroll enough to give us all the benefits exercise offers?

There are several controversies surrounding walking as a form of exercise. Many people underrate it because it’s not as intense as, say, swimming or cardio. I’m no expert in the medical field, but I can tell you that walking can be just as effective in maintaining physical fitness. It also comes with other health benefits. 

How do I know this?

In a research carried out by the American Heart Association, it was discovered that running significantly reduced the risk of hypertension by 4.2 percent, and walking reduced it by 7.2 per cent. Running reduced first-time high cholesterol by 4.3 percent and walking did the same by 7 percent. Running reduced first-time diabetes by 12.1 percent, compared to 12.3 percent for walking; and running reduced coronary heart disease by 4.5 per cent, compared to 9.3 percent for walking.

Could it be an oversight then that we keep underrating the power of a walk?

If you’ve been meaning to keep fit, I understand if you find conventional exercise to be strenuous. Not to mention the stress of finding a gym that meets your requirements. That’s why walking is the perfect alternative.

You could start by walking at a moderate pace before increasing to a brisk pace after a couple of miles. This can help you build your stamina and muscle. If you’re feeling too lazy to walk outside your house, you can walk on your treadmill (if you have one), or watch walk at home videos and follow the steps. This has worked for me and still does.

Benefits of Walking

I love walking, and since I find it easier to fit it into my daily routine, I do it quite often. We all learned how to walk in our childhood, so walking is something you can incorporate into your routine if you’re looking for a convenient physical activity to take on.

Some of the benefits of walking include:

It Helps you Burn Calories 

An inactive lifestyle is the fastest way to gain weight. I can attest to this because I have experienced it times without number. A sedentary lifestyle can lead you to consume more junk food, which will make you gain more calories that increase your weight. Luckily, a simple exercise like walking can help you burn those extra calories. 

When walking, I advise you to walk briskly, preferably uphill so you can burn more fat.

If you want to lose weight and fit into your favourite jeans but are not motivated to hit the gym, consider taking a walk. 

It has Many Health Benefits

There are many health benefits of walking. It can reduce your risk of heart and lung diseases, diabetes, arthritis, some cancers, and indigestion. 

According to the US Central of Disease Control, walking is an easy way for most adults to be active; it also helps people at risk of cardiovascular disease (CVD) avoid inactivity.

By opting to walk, you will be improving your blood circulation, lowering your blood pressure, boosting your immune system, and reducing your risk of having a stroke. Isn’t that amazing?

Improves your Mood

Walking releases natural painkillers to the body known as endorphin. Endorphins trigger a positive feeling that helps relieve stress, nervousness, depression, and even insomnia. 

A New York Times article also showed, based on a study review, that walking can lower your risk of developing depression by a third. 

If you are feeling stressed or tensed from work, take a walk around your neighbourhood. To make it more relaxing and enjoyable, you can plug in your headset while walking so you’ll enjoy good music or your favourite podcast or audiobook. Just make sure your volume is not turned too loudly so you can hear what’s going on around you. There’s a research that was carried out on the benefit of listening to music while walking that you can read here.

Strengthens your Muscles and Keeps you Fit

Sometimes, you may be stuck at your desk for a long time and end up with cramped muscles, tight hips, or tensed shoulders. The antidote to this is a short walk. Walking helps to lubricate and strengthen the muscles that support your joints. 

Making it a habit helps slow down the loss of bone density that comes with old age later in life. 

Improves Mental Health

As a creative, I’m quite particular about my mental health, and walking helps me to nurture it. A study published by Harvard Health has shown that walking improves overall cognitive function.

One of the benefits of walking is that it helps you clear your head and think creatively. New ideas flow while walking. It is also a very affordable way to improve personal wellness and declutter the mind. There’s been times I felt like my mind was full, and after taking a walk I felt refreshed. Just the motion alone does something to calm me; you can try it too.

To enjoy all these benefits, you can take a brief stroll in the evenings with your friends and family or alone. If you are a parent and your kids’ school is close to your house, walk them to school instead of driving; use the stairs instead of a lift.

If you’re wondering how long you should walk before you can start reaping the benefits, I’ll say you can start walking for between 15 to 30 minutes daily. It’s affordable, rewarding, and sustainable.

Get walking today!